Dallas McCarver's Workout & Diet (Masterclass Routine)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Dallas McCarver was an outstanding bodybuilder who followed a strict diet and workout regime to look as big as he did before he passed away in 2017.

His guest poses at the Hub City Fitness Quest, among other places, are still remembered to this day.

As a certified personal trainer, I conducted a 30-hour research and managed to pull off the most important information regarding the food he ate, his bodybuilding splits, and the supplements he took

After reading the article, you can already implement Dallas McCarver’s workout and diet and pick the most efficient supplements to help you look as big as he was.

Dallas McCarver Celebrity Stats/Career Highlights

  • Age: Died in 2017 (26 years old)
  • Height: 6' (183 cm)
  • Weight: 255 - 265 lbs
  • Waist: 34 inches
  • Chest: 54 inches

Workout Routine

Body builder showing off abs after using Dallas McCarver workout and diet

Here is how Dallas used to train his core, lower and upper body:

  • Chest workout - His chest workout included cable chest flys, incline chest presses on the machine, nautilus press, dumbbell chest press, cable crossover, and cable crossover on the bench.
  • Back workout - His back training included exercises such as reverse grip lat pulldown, dumbbell row, plate loaded t-bar row, close grip cable row, reverse seated row machine, Smith machine deadlift, incline bench, and close grip lat pulldown.
  • Shoulder workout - His shoulder workout comprised a dumbbell shoulder press, lying cable side lateral raise, dumbbell front lateral raise, reverse pec deck machine, dumbbell side lateral raise, and cable front raise.
  • Leg workout - His leg workout included lying hamstring curl, leg press, Smith machine front squat, seated leg extension, single leg hamstring curl, and Smith machine stiff leg deadlift.
  • Arm workout - His arm workout includes triceps pulldown with rope, bodyweight dip, close grip bench press, EZ bar skull crusher, bent over cable pushdown, EZ bar preacher curl, alternating dumbbell curl, standing barbell curl, and preacher curls on the machine.
  • Core workout - Dallas performed exercises such as hanging leg raise, weighted ab workouts, regular crunches, Russian twists, and similar.

Workout Principles

Man holding gym ropes

The most important workout principle you must follow is hypertrophy training programming.

According to one of the studies from the National Center for Biotechnology Information website, this means picking the right amount of sets, reps, rest intervals, external resistance, and training volume [1].

In general, this aims to build the most significant amount of muscles over the course of a year or less.

In addition, it would help to overload progressively every following workout session. According to another study from the National Center for Biotechnology Information website, strength and hypertrophy can’t be achieved without lifting more than a lot in terms of external resistance or sets/reps and similar [2].

"It can be tempting to follow in the footsteps of your favorite pro bodybuilder, but to do so is perilous. If you’re in your first or second year of training, trying to hang with the guys or gals with a decade under their belts is likely reckless and probably ineffective."

- Jake Dickson, Certified Personal Trainer

Related: The Rock's Black Adam Workout

Diet Plan

Food on a table

Drawing from my experience with nutrition planning, the meal plan Dallas used during his competitive days aligns with what I recommend to bodybuilders. Meals rich in proteins, complex carbs, and healthy fats, similar to Dallas's routine, have proven effective for my clients in achieving their physique goals:

  • Meal 1 - 12 ounces of egg whites, 4 whole eggs, and 80 grams of unflavored oatmeal
  • Meal 2 - 60 grams of whey protein powder, 120 grams of cream of rice, and a portion of blueberries
  • Meal 3 - 350 grams of white rice, 7 ounces of chicken breast, and 150 grams of pineapple
  • Meal 4 - 350 grams of white rice, broccoli, and 7 ounces of lean ground beef
  • Meal 5 - 450 grams of sweet potato and 7 ounces of chicken
  • Meal 6 - 8 ounces of Greek yogurt, 60 grams of quality casein protein powder, and 20 grams of honey

This is the modern approach to most bodybuilding diets, meaning Dallas was up to date with his nutritional plan to get the most out of his physique. 

This is also what most bodybuilding guys eat today to stay in supreme physical shape.

Related: Chelsea Houska Deboer Workout Routine and Diet Plan

Diet / Nutrition Principles

Healthy food on a table

Dallas had a principle of picking foods that were high in carbs.

He preferred to eat high amounts of carbs and protein in his meals and lower portions of fat.

In addition, he also used complex carbohydrates to fuel his workouts and to help muscle recovery afterward.

He was never on a low-carb diet (for burning fat) as it is detrimental for bodybuilders and hypertrophy development.


From my experience with supplements, Dallas's strategy of alternating or combining whey and casein protein powders is highly effective. I've personally seen the benefits of using whey for quick post-workout recovery and casein for sustained protein release, especially before bedtime.

He would take whey protein powders right after each workout since whey enters the bloodstream faster and begins recovery.

As the last meal, Dallas would make a casein protein shake in the evening, which enters the bloodstream later, and stay longer.

This is especially good for people who wake up in the middle of the night to snack because casein promotes satiety.

Related posts:


How Much Did Dallas McCarver Weigh?

Dallas McCarver weighed 255 to 265 lbs. These stats are from his competitive days when he was in his prime.

How Strong Was Dallas McCarver?

Dallas McCarver was one of the strongest bodybuilders of his time. Strength can't exactly be measured, but Dallas was able to lift enormous amounts of weight in the big three lifts: deadlift, squat, and bench press.

What Was Dallas McCarver Taking?

Dallas McCarver was taking massive overdoses of anabolic steroids and testosterone. Also, the autopsy report showed that Dallas has high levels of trenbolone, an anabolic steroid that raises blood pressure and cholesterol levels.

What Was Dallas McCarver's Training Philosophy?

Dallas McCarver's training philosophy centered around high intensity and volume, focusing on pushing the limits of strength and endurance in each session. He believed in the power of challenging workouts to maximize muscle growth and improve overall body composition.

How Did Dallas McCarver Balance Macros and Micronutrients in His Diet?

Dallas McCarver meticulously balanced macronutrients and micronutrients in his diet, ensuring an optimal mix of proteins, carbohydrates, fats, vitamins, and minerals to fuel his intense workouts and support muscle recovery. This approach was crucial for maintaining his peak physical condition and bodybuilding performance.

What Role Did Recovery and Rest Play in McCarver's Routine?

Recovery and rest were integral parts of Dallas McCarver's routine, as they allowed his body to heal and grow stronger after rigorous training sessions. He prioritized adequate sleep and rest days to ensure his muscles had time to recover and prevent overtraining.

How Important Was Mental Health and Mindset in McCarver's Training?

Mental health and a positive mindset were key components of Dallas McCarver's training approach, as they helped him stay focused and motivated. He understood that a strong mental attitude was essential for overcoming challenges and achieving his bodybuilding goals.

Can Amateur Bodybuilders Adapt McCarver's Methods Safely?

Amateur bodybuilders can adapt Dallas McCarver's methods by scaling the intensity and volume according to their fitness levels and ensuring proper technique. It's important for beginners to gradually increase their training load and seek professional guidance to avoid injuries and ensure safe progress.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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